Iron News Man - September 30, 2009
Iron News Man
Time to grind! After a relatively light training day yesterday, today promises to be much more challenging! A 75-mile Ironman training ride is not intimidating any more (did 112 last Saturday). The hill repeats at the beginning and end will be the trick! I can guarantee my legs will be super sore tomorrow! Bring it!
I’m definitely reaching that pre-race anxious/focus mode. I must have looked at the Los Angeles Triathlon website a dozen times recently to confirm the Expo location, Transition 2 needs (stuff for the run left in a separate bag since it’s a point-to-point race), and my race wave start time.
My performance at the Nautica Malibu Triathlon a few weeks back was respectable, but I plan on having a much better, more efficient race this Sunday. I’ll rest more and limit distractions. My little girls have their school carnival Friday night, but beyond that, it’s all about the Los Angeles Triathlon this weekend!
Here’s my TrainingPeaks.com schedule from Triathlon Coach Jason Healey:
Your Workouts for Sep 30, 2009
Hill Repeats
Type: Bike
Planned duration: 0:00
Planned distance: 0.0 miles
Ride Hill repeats + Steady State Effort. Ride 75 Miles. Warm up 10 minutes on the flats down on Stevenson Ranch Parkway or out and back on Pico Cyn Rd.
*Follow warm up with 4 hill repeats up Poe to the top and then back down (11.6 Miles total: 5.8 miles up/ 5.8 miles down) in zone 2 (medium to medium hard) with a touch of Zone 3 (hard) near the tops. Focus on staying seated on the climbs. Try to keep your cadence above 60 rpm.
* Then Ride 25 miles out on a rolling course and 25 miles back to the base of Poe. Riding at a medium-to-medium hard race pace effort.
*Once back to the base of Poe. Finish the ride with 4 more Hill repeats and a 10-minute cool down.
Workout #2: Transition Run
Type: Run
Planned duration: 0:00
Planned distance: 0.0 miles
Run 1 Miles off the bike on a flat course. Concentrate on good form and 90-step cadence per minute.
When I first started my Ironman journey, I created an ambitious triathlon schedule. The idea was to gain as much experience and comfort with the sport as I possibly could before IM Arizona. I feel like that strategy is paying off. In less than two months, a blink of the eye, I’ll be lining up to start the swim in Lake Tempe!
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